Can I Eat Deli Meat During Pregnancy?
At a Glance:
⚠️ Concern: Deli meats may be contaminated with Listeria monocytogenes, a bacteria that can cause serious illness during pregnancy.
🔥 Risk Level: Safe if reheated to steaming hot (165°F / 74°C). Avoid eating deli meats cold, straight from the package or deli counter.
✅ Safe Practices: Reheat cold cuts thoroughly, store properly, and eat before the expiration date. Choose nitrate-free options when possible.
Deli meats like turkey, ham, salami, and roast beef are quick, flavorful staples—perfect for sandwiches and wraps. But when you're pregnant, you may be wondering if they’re still safe to eat. The short answer is: yes, but with precautions. This post breaks down the risks of deli meats during pregnancy and how you can still enjoy them safely.
Understanding the Concerns
❗ Listeria Risk
Deli meats are fully cooked but can become contaminated with Listeria monocytogenes during processing or packaging. This bacterium can survive refrigeration and lead to listeriosis, a rare but serious illness for pregnant individuals and their unborn babies.
Listeriosis can cause:
Miscarriage
Preterm labor
Stillbirth
Severe infection in newborns
Pregnant individuals are about 10 times more likely to get listeriosis compared to the general population, so food safety is essential.
Safe Deli Meat Practices During Pregnancy
✅ Reheat to Steaming Hot
To reduce the risk of listeria, always reheat deli meats to at least 165°F (74°C). They should be steaming hot before you eat them—whether in a sandwich, wrap, or breakfast dish.
✅ Avoid Eating Cold
Skip cold sandwiches made with deli meats unless the meat has been reheated first. This includes subs, charcuterie boards, and lunch meats straight from the fridge.
✅ Check Labels for Nitrates and Preservatives
Some deli meats are high in nitrates and sodium, which can be consumed in moderation. Look for nitrate-free or low-sodium options when possible.
✅ Store and Use Properly
Once opened, eat within 3–5 days
Keep deli meats refrigerated at or below 40°F (4°C)
Discard once past the expiration date
A Pregnancy-Safe Sandwich Idea
Warm Turkey and Cheese Panini
Ingredients:
2 slices whole grain bread
3 slices nitrate-free turkey deli meat
1 slice pasteurized cheddar cheese
1 slice tomato
Mustard or mayo (optional; check pasteurization if homemade)
Butter or olive oil for grilling
Instructions:
Place turkey, cheese, and tomato between bread slices.
Grill in a pan or sandwich press until the sandwich is heated through and the turkey is steaming hot.
Serve warm with a side of fresh fruit or veggies.
Conclusion: Deli Meats Are Okay—If Heated Properly
Deli meats don’t have to be off-limits during pregnancy. The key to safety is reheating them until steaming hot to eliminate the risk of listeria. Avoid eating them cold, watch for added nitrates and sodium, and store them safely.
As always, if you’re unsure about a specific product or preparation method, consult your healthcare provider. With the right precautions, you can enjoy your favorite deli meats while keeping you and your baby safe.
Disclaimer: This blog is for informational purposes only and does not replace professional medical advice. Please consult your doctor or midwife for dietary recommendations specific to your pregnancy.
Reference:
https://www.fda.gov/food/health-educators/listeria-food-safety-moms-be#:~:text=Avoid%3A,with%20unpasteurized%20(raw)%20milk.
